My blood pressure is high. What can I do to keep from going on prescription medication?

Hypertension, commonly referred to as high blood pressure, maybe something you are not aware of that you have.

What constitutes hypertension? The American Heart Association defines hypertension as blood pressure at or above 130/80.

How do I know if I have hypertension? Hypertension does not always present with underlying symptoms.

Patients coming in for a routine physical are surprised that their blood pressure reading is elevated. Their initial reaction is that they do not want to take any prescription medications. What can they do?

If their systolic pressure (top number) is not greater than or equal to 150 and diastolic pressure (bottom number) is not greater or equal to 90, you may be able to avoid going on prescribed medication for up to three months with lifestyle modifications.

Lifestyle modifications to help control blood pressure include:

• Weight reduction- maintaining a healthy Body Mass Index (BMI).

• Eating healthier-choosing foods based on the Mediterranean diet. These include vegetables, fruits, nuts, whole grains, lean meat, fish and poultry, and nonfat dairy.

• Exercise -work on getting 150 minutes per week.

• Reduce sodium—consume less than 1500 mg daily (less than one teaspoon of table salt), and avoid sodium in boxed, canned, processed, or other food items.

• Limit alcohol intake.

• Quit smoking.

• Manage stress-find ways to work on relieving stress.

• Get restorative sleep-7-9 hours of restorative sleep helps reduce your risk of developing high blood pressure.

Practice Story: I had a 40-year-old female patient who always had a blood pressure of 120/80 or less. After the third child, a stressful job, and a 20-pound weight gain, her blood pressure spiked to 140/90. She did not want to take prescription medication. Instead, she tried to focus on changing some of her unhealthy lifestyle choices.

She identified several areas for improvement. She admitted she needed to reduce her reliance on fast food, which contains a lot of salt, and recognized the importance of changing her diet. Although she was active, she realized she needed to incorporate exercise into her daily routine. Also, she knew she did not sleep well or manage stress well. She would work on these areas and return for a follow-up office visit in three months.

Success: My 40-year-old female patient reduced her blood pressure at her follow-up appointment. She had made a conscious commitment to prioritize her health. She started meal prepping, and the meals were planned for the week. She did not skip meals or grab unhealthy snacks from the vending machine at work when she was hungry. She began walking outside, established a sleep routine, and limited caffeine (even decaf coffee at night) in her diet. She added self-care activities, including yoga and meditation, to help manage her stress.

As a result of these changes, she reduced her blood pressure, felt better, and was less stressed about work and her kids. She continued this pattern of behavior and has successfully kept her blood pressure in control for the past five years.

Get your blood pressure checked!

Nearly one-half of American Adults have high blood pressure, and many don’t know they have it.

If you are diagnosed with high blood pressure, talk to your healthcare provider and design a treatment plan that is best for you.

Monitor your blood pressure by taking it once daily; bring the numbers and your blood pressure monitor when scheduled for a follow-up visit with your healthcare provider.

Commit to working on lifestyle modification and be that success story.